I get so sick of chicken as chicken that I often try to find different ways to do it in which I can forget that it is indeed chicken. This pulled chicken recipe is amazing, great in a wrap, tacos, on a bun, topping off a salad and as I used it this particular time in a burrito bowl. It was so good that I ate it 4 days in a row!

Ingredients:

4 chicken breasts

2 T cumin

1 T pepper

2 T cayenne pepper

1 container fresh, low sodium salsa

1. Rub chicken with spices, place in slow cooker or rice cooker as I used. Cover entirely with salsa

2. Cook on low for 4 hours in slow cooker, or 45minutes in rice cooker (this way probably doesnt make it quite as pulled but I was crunched for time)

3. Pull apart with fork and enjoy.

For Burrito bowl:

1 cup brown rice

1 lime

1/4 cup black beans

Handful fresh cilantro

2 T plain greek yogurt

1/2 an avocado

1. Cook rice mix in cilantro and fresh squeezed lime

2. Add on top black beans, the avocado, a large helping pulled chicken and top off with cilantro and the plain greek yogurt

Oh look, I've broken away from wearing black, beige and mustard with some dusty rose and burgundy. I am actually a huge, huge fan of this dresses colour and need infinite more items in my wardrobe this colour. It's subtle and not too pink and I like the way it works with all my other neutrals. The weather has really smartened up around here and the fact I could prance around in this outfit made me very, very happy. Light layers were a nice change of pace from wool and 5 coats.

There's just something about a moto jacket that makes me feel like a badass chick. And I support all my other badass babes out there, especially those who went and marched. Reproductive rights being threatened, wage inequality and sexual harassment are no joke, I would have gone if I had not been sick with food poisoning, But methinks that's enough politics for one outfit post.

I have been working on making different things for breakfast and snacks that are 1. delicious 2. nutritious 3. easy. These pancakes hit all those bases, plus they're damn good! Even my boyfriend who doesn't like pancakes can't get enough of these babies. Also, I hate my kitchen and can't wait till I move for more space and better lighting.

Ingredients:

1 cup rolled oats

2 scoops vanilla protein powder

1/4 cup eggs whites

2 T flaxseed

2 T cinnamon

1 banana

1 T baking powder

Directions:

1. Mix all the ingredients together in a blender, make sure it really mixes well

2. Heat a medium pan with olive oil, pour small batches in

3. Top with all natural peanut butter and raspberries and blueberries!

Winter can be hard if you spend the months stuck indoors, not getting any vitamin D or fresh air. Its important to find something you enjoy doing and getting outside. There's so many different, varied winter activities out there to give a try so when it was lovely out this past weekend we decided to rent some snow shoes and go for a jaunt. I think in the future we're going to buy our own pair because we enjoyed it so much! It was so nice to be outside and get some exercise, and it's not very difficult

Where to Rent: Mountain Equipment Co-Op. You can rent for 1 day or a week

Where to Snow Shoe: There are several different parks and trails around every city where you can snow shoe a listing of Edmonton's here

What to bring: Water, snacks, the doggo! Duke loved bounding about in the snow and running alongside us.

I feel I've been going very neutral in my wardrobe lately and am being pulled to all the same shades of dark green, black and some beige. It's very unlike me not to have a bit of a pop of colour. But I must say I am digging it. It's nice when your whole wardrobe goes together and flows. Although when it ends up on your bedroom floor (as it eventually always does #truth) it can be hard to find a certain piece.

I am sure I will be all over brights for spring and summer as I always am, but for now I will wallow in my muted tones. If dressing reflects your mood it would appear I am moody. In the middle of January, yes I am feeling that way. I am finding myself super drawn to staying in and cuddling on the couch and catching up on sleep these days. PARTY ANIMAL right here. So let me pile on the blanket scarves and get cozy, I'll be done hibernating come March.

Cardio is a really important component for everyone's health and should be included in some way in your exercise program. Not only does aerobic exercise help with keeping your heart and lungs healthy but is good for yourmental health as well. Now cardio seems to be getting a bad rep these days especially when it comes to the community who are looking to get lean and toned. While lifting weights is important and can help you get that lean muscular look, cardio is still a great tool for those individuals looking to loose weight or control certain conditions.

Surprisingly to some, exercise and having a good fitness regime isn't all about before and after photos. It has a lot to do with how you feel, and being able to run up and down multiple flight of stairs without being winded is a badass feeling. Sometimes spending a long period of time doing the same thing is boring as all hell so often, especially in the winter months, I like to do intervals of different cardio activities.

I have been wanting to make this cashew cream sauce for pasta or zucchini noodles since I went to an amazing event with Lulu Lemon. They served us all kinds of amazing raw and vegan goodies, which was a new experience. As soon as I got my blender I knew I was going to make this! But of course, I gave it my own twist, which involves protein.

Ingredients:

for sauce:1 medium white onion, chopped

1-2 cups low sodium chicken broth

1/4-1/2 teaspoon ground black pepper

4largegarlic cloves, minced

1/2 heaping cuprawwhole cashews (75 g, 2.6 oz) (soaked for overnight in hot water if you don't have a high powered blender)

1 tablespoon lemon juice

1/4 cup + 1 tablespoon nutritional yeast

** I got this recipe from the Vegan 8, changed the veggie broth to chicken broth

The only good thing about this cold we're having is being able to wear all the coziest layers. A great sweater dress is always my go-to in these winter months when I want to feel warm and put together. I refuse to sacrifice being warm for looking cute, or else I'll be miserable. I guess I'm just practical!

I got these booties as a Christmas present and have been wearing them non stop, they go with everything. I usually am a tall flat boot kind of lady but these babies got me switched, they are surprisingly sturdy too. I used to not think of myself as a hat girl, but I found this one (and a grey one just like it) at mountain equipment co-op before our fall hike and I've been wearing them nonstop. I love the poms!!

Soup is my favourite kind of lunch, but unfortunately all the premade easy kind are FULL of sodium, and my heart does not approve of that. But that doesn't mean there is "no soup for you!" (iloveyou if you got that) it just means it needs to be homemade! Lucky for you and I that is pretty damn easy.

Ingredients:

5 cups cubed butternut squash (skins removed)

1/2 onio

5 cups sodium reduced chicken (or veg) stock. This can be really high in sodium if you don't check the label, so be wise

1 T- fresh ginger

3 cloves fresh garlic

1 T Cumin

1 T Cinnamon

1 T Nutmeg

1 T cayenne powder

1 T cilantro

2 oz crushed peanuts

1. Cub your butternut squash, heat a pot over medium heat with oil of choice (coconut or olive are mine) add squash in and brown

Running is so good for your body but it can also be quite hard on it as well. It's important to stretch out some of the common areas that get tight on runners.

1. Foam roll: Quads, Calves, Hips, Hamstrings and IT band. Depending on what gets tightest on you, focus on the areas that hurt. I am demonstrating foam rolling along my calves because my calves get really really tight when I am running.

2. Stretch: I am demonstrating a banded hip flexor stretch, use an elastic band attached to a pole and press your hip against it by squeezing your glute forward and bringing your pelvis under. 30s hold each side

I am demonstrating a hamstring stretch here, flex the foot towards your face and try to reach forward towards the foot. Try to keep the knee as straight as possible, 30s hold each side

I am demonstrating a side glute stretch here, bring your knee bent and across your other leg. Rotate your body to that side, holding the knee for 30s

3. Exercise. This one helps relieve tension in the low back and hips. Drop your hips down low and bring your head up. Bring head down, and round the back. Go back and forth between these two motions for 10 reps.

I find myself quite nostalgic at the end of the year, thinking back over the past year and looking to the year ahead. I truly believe one does not need to wait until the new year to make a change, but it is a good marker if you are thinking of making some changes. I've come up with some goals I plan to on pursuing over the next few months, year and probably well past that.

1.Practicing more self-love and positive body talk.

This is something I talk so much about with my personal training clients, and if I expect them to accept their bodies, shouldn't I as well? I'm a bit of a perfectionist, and although in some cases this helps me there are other circumstances where it hinders me. Everyone has a body part or parts they're not fond of, but that does not diminish our self worth. Therefore I am going to try my best to reframe those negative "not enough" thoughts into focusing on positives. I really think this is important for us women, we need to focus on how amazing and capable we are!

2. Nourishing my body better.

I eat pretty well most of the time, but there are times when I'm rushed between clients and I a) don't eat b) eat something "easy" but not necessarily healthy. Easy can be healthy, but you need to be prepared. When I don't nourish myself properly, I'm cranky, and end up being super bloated. Neither of which are a happy situation. So lots of fresh veg, simple snacks, smoothies and lean protein in my future.

3. Take more "downtime"

Another thing I'm bad at is rest days and downtime, I'm always go-go-go but your body needs time to recover. This is true whether you're working long hours or working out a lot, both cause breakdown on your body which needs rest to recover. Taking time off, actually take rest days between workouts and making sure you get enough sleep is crucial and a top priority for me in 2017.

4. Getting outdoors.

I'm actually pretty good at this one with the little pup and all, but to be more specific I want to run outside during the colder months. I usually wimp out when it gets to be below -15 but I really think it would do my body and mind such good to get a break and enjoy the fresh air for a run 1-2x a week.